Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
Row 15 Calories
10–15 Push-ups
15–30 Hollow Rocks

Conditioning
For time:
30 Hang Squat Cleans (135/95#)
30 Handstand Push-ups
30 Thrusters (135/95#)
30 Box Jumps Overs (24/20#)
30 Overhead Squats (135/95#)
30 C2B Pull-ups

Burner Conditioning
4 Rounds for time:
18-12-9-6 Toes-to-bar*
18 Wallballs (20/14#)
*Goal is to minimize the number of sets with no transitions. Go hard and hold on.

Extra Work
Barbell Conditioning
With a partner, "you go - I go style"
5 Clean and Jerks (65%)
4 Clean and Jerks (70%)
3 Clean and Jerks (75%)
2 Clean and Jerks (80%)
1 Clean and Jerk (85%)
*Set up two bars if necessary or push your limits!

*Programming modified from Ben Bergeron's CompTrain